Rope for crossfit or just sports ropes – one of the most effective exercise machines that are aimed at the functional development of the muscles. That is why they can be found in any gym, regardless of specialization and direction. Training with ropes provides a unique type of load. It is equally effective for men and women with the widest possible age range, with any level of physical fitness, as well as for different sports tasks.
What muscles work
The huge popularity of ropes over the past 5-10 years is due to the fact that when working with them, the muscles of the entire body work. Even in an exercise where, for example, the main movement is intended for the arms and shoulders, the work is almost always involved:
Back (upper, middle, and lower back).
Abs (all core muscles).
Some areas work in static mode to maintain balance, while other muscle groups are activated in an explosive style, performing rapid movements.
What does the exercise with ropes give you?
The main advantages of working with ropes:
The development of explosive strength and the ability of the muscles to contract at maximum speed.
The use of a huge number of muscle fibers (the most complex and voluminous movements).
Speed and coordination training.
Improved neuromuscular communication.
Development of endurance (thanks to which ropes are popular not only in crossfit, but also in any contact sports).
Inclusion in the work of the stabilizer muscles.
It is well suited for functional training and fat burning due to the huge energy consumption and calorie consumption.
By themselves, ropes do not give a large increase in muscle mass, if we are talking about hypertrophy. But if the main task is to develop hardy, natural muscles that are involved in the work as quickly as possible, then ropes will be an excellent choice.
12 exercises with ropes
All rope exercises are designed for the gym and outdoor training.
1. Alternating wave
One of the main exercises with ropes.
To do this, you need to slightly tilt the body forward with a straight back.
Legs at shoulder level or slightly wider.
After that, make alternate swings (right hand-up, left hand-down).
The main force is created by the strength of the hands and forearms. In the correct execution, the ropes, when viewed from the side, should form “eights”.
2. Wide alternating wave
A more complex technique of the previous exercise. It loads the arms and shoulders better (with an emphasis on the biceps). In the form of a change, it is necessary to place the arms wider than the shoulder level, after which the same alternate swings are performed.
For even more complication, go forward, this will increase the amplitude of movement when performing swings.
3. Direct (simultaneous) wave
Performed in the same position as the alternate wave:
Tilt the body forward.
Feet shoulder-width apart or slightly wider.
The neck is in a neutral position (the eye is directed at the base of the ropes).
The knees are slightly bent.
Make swings with both hands synchronously.
4. Wide straight waves
The movement is of the same type as ordinary straight waves, but with a more complex execution. Increases the load on the muscles of the arms, shoulders and forearms. It is distinguished by the hands that are drawn to the sides.
This technique can reduce the amplitude of the movement of the hands, because to increase the load, you can get closer to the fastening of the ropes.
5. Swing to the sides
Powerful movement for pumping deltas, involves almost all the muscles of the shoulder girdle.
Stand in a wide-legged position with the ropes held in front of you at groin level, your arms slightly bent at the elbows.
Pull your arms out to the sides, performing the movement mainly in the shoulder joint (up to the level of the parallel arm with the floor).
Make a powerful swing and bring your hands down to the starting position.
For a stronger lowering of the hands down, it is necessary to straighten up while pulling the hands to the sides. Tilting the body during the swing will increase momentum and increase efficiency.
6. Squats with swings
Complex movement, which gives a load on both the upper and lower parts of the body. Technic:
Stand in a wide stance (legs wider than shoulder level), back straight, body tilted forward.
Start making swings with your hands at a fast pace.
Do squats at least to the level where the hip is parallel to the floor (the deeper, the more effective).
For this exercise, alternate swings are better suited, since they do not disrupt coordination and do not confuse breathing when lowering the body down.
7. Lunges with swings
Another great combination of two complex basic movements, which loads almost all the muscles of the body.
Stand in a standard position (feet at shoulder level or slightly narrower).
Start making alternate swings with your hands.
At the same time, make a lunge back with one leg.
It is important not to touch the floor with your knee, and to get up and down at a moderate or fast pace.
8. Alternate lunges with a rope
This is a more dynamic version of the usual swing with lunges, which uses a constant change of racks.
Stand in a normal stance. Bring one leg forward and bend the knee at a right angle. The second leg is pulled back, as when performing lunges (without touching the knee to the floor).
Make a straight swing with both hands at the same time.
During the next swing, straighten your knees and change your stance (the back leg is brought forward, the front leg is pulled back). This is followed by another swing of the hands.
9. Hitting the rope on the floor
One of the best moves in martial arts, which trains the ultimate muscle contraction and explosive power.
Stand in the standard position.
Make a powerful swing, raising your hands up (hands at the level of the forehead or slightly higher).
Perform a powerful downward swing with your hands, while simultaneously complementing it with a strong body tilt (with a straight back), this will give momentum to the movement.